The following program
is designed to demonstrate
00:00:02.45\00:00:04.29
simple workouts that you
can use to improve your health.
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Be sure to
consult your physician,
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before beginning
any exercise program.
00:00:10.39\00:00:12.53
Circuit training is
an excellent way to get
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a fast and effective
workout. Today, we're
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gonna be going over a circuit
training program especially
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designed for women,
stay tuned for Body & Spirit.
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Hello, I am Dick
Nunez, Exercise Physiologist
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and Principal of
Miracle Meadows of Mountain
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State Leadership
Academy in West Virginia.
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Welcome to Body & Spirit.
Today, we're gonna be doing
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an exercise program,
that's gonna be a little bit
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different. It's gonna be
a circuit training program.
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It's gonna be going
from one area to next and
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what we'll be doing, is
we'll be doing an upper body
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exercise, going right
into a lower body exercise,
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back to upper body, and
the reason, why we do that,
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because it allows certain
aspects in the body to rest,
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while the others are
working. All muscles have
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their own aerobic
and anaerobic fibers,
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And so, if we are
working the upper body
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the lower body is
resting and vice-versa.
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God has designed us
that way for a reason to
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allow us to keep going and
do things that we need to do.
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So, we're gonna take advantage
of that today and try and
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make the program design
more for the ladies although,
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there'll be some exercises
that definitely will be good
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for all. So, I think
we're ready to get started.
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Helping me out
today is, Kim and Madison.
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Kim is a student
of Miracle Meadows
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and Madison at Mount
State Leadership Academy.
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Alright, ladies, I think
we are ready to have some fun.
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Lets start up
by just warming up,
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we're gonna stretch up
this way and we gonna switch
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over this way, reach
up, pick the apple there
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and up and up and
up, superwoman and up,
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you might feel like
that once we are done.
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Oh no. And up and up, and up,
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I am not afraid at all.
Yeah, because, and I really
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looking forward to this
show. You have been doing
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that for a while.
It's gonna be fun. Good,
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probably not the same
thing, you do, there's 2, 3,
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4, 5, 6, 7, 8, 9, and 10.
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How you doing Madison?
Oh, wouldn't that be nice,
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but all things must
pass, lets get down on
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the floor. We're gonna
start with some push-ups,
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so I'm a equal
opportunity fitness trainer.
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Okay, regular style
up, 20 of them down and up,
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1, 2, 3, you're out of
sync, 4, 5, 6, 7, 8, 9,
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10, 11, 12, 13, 14,
15, 16, 17, 18, 19, 20,
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alright back over
here, calf raises,
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Hand on my shoulder,
up and down. While we are
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doing this, the chest and arms
are getting a chance to rest,
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but what we'll find is
their heart will keep on
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pumping and that's
what we want, gonna warm
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these girls up and give
them a good workout, keep going,
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There's 15, let's
go, 15 more 1, 2, 3, 4, 5
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last 10, 1, 2, 3,
4, 5, 6, 7, 8, 9, 10,
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back in the
pushup position again.
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This time off your
knees, 20 more, good up 2, up 3,
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4, 5, 6, 7, 8, 9, 10,
11, 12, 13, 14, 15, 16, 17,
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18, 19, 20 on the
feet. Lunges okay, hands on
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the hips, lunge out, back
10, each side, there is 1, 2
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not too fast, 3, 4. You don't
want to go too fast though.
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lounge down there
though, cut them short.
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That's about 7, 3 more
and 8, 2 more 9 and 10.
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Alright, let's
reach out grab our wrists,
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pull and reach
out, pull and reach out,
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we're gonna do 20 of
them 4, 5, 6, 7, 8, 9, 10,
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11, 12, 13, 14,
15, 16, 17, 18, 19, 20.
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Switch over and pull
and reach, pull and reach,
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3, 4, 5, 6, 7, 8, 9,
10, 11, 12, 13, 14, 15, 16,
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17, 18, 19, 20.
Alright, side lunges this time.
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Uh. Side lounges, step out
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to the side, lunge
down, good, other way, deeper,
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good, up, come up
in the center though
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and back down,
that's better, oh!
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Very nice. Let's not
use the hands though,
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7 and 8 and 9 and
10, good. Arms up,
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and do our arm
circles, one of the favorites
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on the Body & Spirit
show. Yeah, that's good..
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so a larger, people tell me,
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I just can't get
myself to do it on my own but,
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when I see everybody
on the Body & Spirit show
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Having to stay on
there, then I get motivated
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to go that extra few seconds.
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I might get motivated.
That's good, well don't
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motivate me, I am motivated
anyway, but a lot of other
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people are
motivated, very nice and small.
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Now let's reverse
it, make it bigger,
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now small, now
larger, big circles,
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and small, okay,
the other way and bigger
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and small and bigger and
small, how we doing Madison.
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Fine. Good, are we ready
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to hold Kim. Cool.
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Okay, hold it,
keep it out there,
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nice and straight,
parallel to the ground,
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those at home, if you
need to drop your arms,
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okay. You girls keep going,
make sure you get plenty of
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shots of Kim on
there, so she didn't drop
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her arms. Here we
go, good, very good.
00:09:09.26\00:09:12.56
Thank you. 15
seconds, your welcome,
00:09:12.59\00:09:14.11
20, hold it up there
and there is 30, now looking
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good, Kim's starting to
dance over there though.
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How's that, it feels great,
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Just think about, how
good it's going to be when
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you put arms down.
Oh! It's so wonderful.
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Oh, yes, then the
exuberating rush of endorphins
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going through our body.
We're gonna feel exhilarated
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like we're done
something good for ourselves.
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Please tell me how much
long. 10, 9, 8, 7, 6, 5, 4,
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3, 2, 1, oh! "Oh"
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Feels so good,
just roll the shoulders,
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up and around, 8 more,
1, 2, 3, 4, 5, 6, 7, 8,
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the other way, 10
more, 1, 2, 3, 4, 5, 6, 7, 8,
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9, 10. Squat position
and squat down and up,
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20 of them while you're
down, up, down and up down
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and up, keep going 6, 7,
a little deeper 8, 9, 10,
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10 more 1, 2, 3, 4,
5, 6, 7, 8, deeper 9, 10,
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look up to the
ceiling and down, look up and
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down and up and down
and up and down, up down,
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up down, up down, up
down, 5 more, here's 1 and 2
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and 3, 4, 5, side to
side. Kim, just got your neck
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adjusted right here.
There's 5, 6, 7, 8, 9, 10,
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11, 12, 13, 14, 15,
side to side this way turn
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and turn we're gonna do
10 of them, there is 3 and 4
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5, 6, 7, 8, 9, 10,
squat position and squat
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and squat, good keep
going, go for another 20,
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there is 7 and 8 deeper
9, good Madison, 10, 10 more,
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1, 2, 3, 4, come on Kim,
5, 6, 7, 8, 9, 1 more, 10,
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down back in pushup
position off the knees.
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Do the diamonds
ones, bring your hands in.
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Okay, lower yourself
down and up and up, excellent
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keeping going, 3, 4,
5, 6, 7, 8, 9, 10, and 10
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more 1, 2, 3, 4, 5, 6, 7,
8, 9, 10, lie on your side,
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lift your leg up and down,
up and down, good keep going
00:13:48.24\00:13:54.68
30 of them, there is 5,
6, 7, 8, 9, 10, control,
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a little slower 12, 13,
14, up 15, 16, 17, 18, 19,
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20, 10 more 1, 2, 3, a
little bit slower 4, 5, 6, 7, 8,
00:14:15.39\00:14:26.51
9, switch sides.
Alright and raise and up and up,
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good, keep going
up, up, up, up, up, good
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keep going, 12, 13,
14, 15 16, 17, 18, 19, 20,
00:14:47.51\00:14:59.32
10 more 1, 2, 3, 4, 5,
6, 7, 8, 9, 10, on your back
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hands behind your neck,
crunches 20 of them 2, 3,
00:15:12.84\00:15:19.84
4, get together 5, 6, 7,
8, 9, 10, 11, 12, 13, 14,
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15, 16, 17, 18, 19,
20, bring the feet up,
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cross at the ankle,
knees bend go, 2, 3, 4, 5,
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6, 7, 8, 9, 10, 11,
12, 13, 14, 15, 16, 17, 18,
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19, and 20. Leg straight
up and go, 20 more 2, 3, 4,
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5, 6, 7, 8, 9, 10, 11,
12, 13, 14, 15, 16, 17, 18,
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19, 20, back on the hands
and knees. Okay, one leg out
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straight, okay lift it
up and then down and down,
00:16:31.87\00:16:37.01
20 of them slow it down
3, 4, 5, 6, 7, 8, 9, 10,
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10 more 1, 2, 3, 4, 5,
6, 7, 8, 9, 10, switch sides
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up, up, up, up, there's 5,
6, 7, 8, 9, 10 more 1, 2, 3,
00:17:01.70\00:17:16.59
4, 5, 6, 7, 8, 9, 10,
right leg again stick it out
00:17:16.62\00:17:25.90
curl your leg now,
curl it and out, 20 times,
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that's 2, 3 keep your
leg up, 4, 5, 6, 7, 8, 9, 10,
00:17:29.60\00:17:41.57
11, 12, 13, 14, 15, 16,
17, 18, 19, 20, switch it over
00:17:41.60\00:17:55.58
and curl and curl, good,
curl, curl, keep your leg
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up, okay, a little off,
there you go, good, good 9, 10,
00:18:04.03\00:18:13.89
10 more 1, 2, 3 keep your
legs up, 4, 5, 6, 7, 8, 9, 10,
00:18:13.92\00:18:26.38
lay back on your
abdomen. On your abdomen,
00:18:26.41\00:18:30.08
hands behind the
back, raise up and down, up
00:18:31.14\00:18:35.83
and down, up and down,
up down, up down, up down,
00:18:35.86\00:18:46.00
keep going up down, up
down, up down, up down, 10 more,
00:18:46.03\00:18:55.45
up down, up down, up,
there is 3, up, 4, up 5,
00:18:55.48\00:19:05.94
up 6, up 7, up 8, up 9,
up and hold, hold, hold,
00:19:05.97\00:19:17.96
hold, hold, 10 count 1,
2, 3, 4, 5, 6, 7, 8, 9, 10,
00:19:17.99\00:19:30.62
good, pushup on your
hands and stretch the back,
00:19:30.65\00:19:34.33
and the abdomen and hold
that, 10 more seconds 1, 2,
00:19:34.36\00:19:48.84
3, 4, 5, 6, 7, 8, 9
and 10, good, on your side,
00:19:48.87\00:19:59.17
get a hold of your
ankle and pull. This is a part
00:19:59.20\00:20:09.83
you'll like, the
stretching out, cool down time,
00:20:09.86\00:20:12.36
good, hold your stretch
for 10 more seconds 1, 2, 3, 4
00:20:18.88\00:20:24.73
and 5, 6, 7, 8, 9 and
10, switch over, other side.
00:20:24.76\00:20:33.84
We did around 17,
18 minutes, close to 20
00:20:33.87\00:20:44.19
of non stop exercise going,
from one area to the next.
00:20:44.22\00:20:47.02
So now we're
doing, for cool down time
00:20:47.05\00:20:49.01
as we're doing
our stretching now.
00:20:49.04\00:20:51.29
Important part of
the exercise program,
00:20:51.32\00:20:53.22
both the girls
are somewhat warm, I'm
00:20:53.94\00:20:56.09
sure some of you at home are
too if you have been following
00:20:56.12\00:20:58.52
along, hold it for
about 5 more seconds 1, 2, 3
00:20:58.55\00:21:05.95
and 4, 5, have a seat
facing me. Legs apart, reach out
00:21:05.98\00:21:16.05
to your left, get a
hold pull yourself down,
00:21:16.08\00:21:19.33
steady hold, 10 more seconds
1, 2, 3, 4, 5, 6, 7, 8, 9
00:21:25.14\00:21:38.69
and switch, hold it, hold
it, good, hold it, 10 more
00:21:38.72\00:21:47.80
seconds 1, 2, 3, 4, 5, 6,
7, 8, 9 and 10 to the front
00:21:47.83\00:21:59.28
and pull, good, 10 more
seconds 1, 2, 3, 4, 5, 6,
00:21:59.31\00:22:16.34
7, 8, 9, 10, up on
your feet. Step back,
00:22:16.37\00:22:25.66
and stretch the calf,
push down and hold that
00:22:25.69\00:22:34.73
for 10 more 1, 2, 3, 4,
5, 6, 7, 8, 9 and switch
00:22:34.76\00:22:47.51
and hold, 10 more seconds
1, 2, 3, 4, 5, 6, 7, 8, 9
00:22:53.42\00:23:10.30
and 10. Alright, arm up
over the head, get a hold
00:23:10.33\00:23:14.29
of your elbow, right, 10
more seconds 1, 2, 3, 4, 5, 6,
00:23:14.32\00:23:31.28
7, 8, 9 and 10, switch.
Madison is doing a variation of
00:23:31.31\00:23:49.12
the stretch, turn
around, everybody can do that.
00:23:49.15\00:23:52.41
But Madison can and that's fine,
00:23:52.44\00:23:55.38
if you want to do
it that way. Okay, hold
00:23:55.41\00:23:58.91
and let go, now
bring one arm across,
00:23:58.94\00:24:01.98
You'll get to
stretch up, you know that.
00:24:09.28\00:24:10.56
Yes, it does. And
10 more seconds 1, 2,
00:24:10.59\00:24:16.59
3, 4, 5, 6, 7,
8, 9 and 10, switch.
00:24:16.62\00:24:25.79
Okay, and hold it and
10 more 1, 2, 3, 4, 5, 6,
00:24:33.71\00:24:43.16
7, 8, 9 and 10, hands behind
the back, contract the abs
00:24:43.19\00:24:49.67
over, up and back, which is
doing this as some what of a
00:24:50.57\00:24:57.40
cool down, lets do 20 more,
there's 1, 2, 3, 4, 5, 6, 7
00:24:57.43\00:25:26.64
and 8, 9, 10, 10
more 1, 2, 3, 4, 5, 6, 7,
00:25:28.38\00:25:49.59
3 more 8, 9 last one, 10. We
are gonna do some trunk turns,
00:25:49.62\00:25:59.13
hold you turn and hold
it, hold it, excellent,
00:26:01.72\00:26:11.20
keep going, 10
more each way, too fast,
00:26:11.23\00:26:22.28
there is 1 and 2, 3, 4
and 5, 6, 7, 8, 9 and 10,
00:26:23.18\00:26:54.38
good. Alright
ladies, we're all done.
00:26:54.41\00:26:56.77
circuit training has
been use very effectively in
00:27:00.96\00:27:02.83
many athletics clubs and
in many situations, doing it
00:27:02.86\00:27:06.30
at home, you can still
get that type of effect.
00:27:06.33\00:27:08.38
We're just going back and
forth from various areas, in
00:27:08.41\00:27:11.17
this case, we used
upper body to lower body,
00:27:11.20\00:27:13.21
allowing one particular
aspect of the body to rest.
00:27:13.24\00:27:15.69
It gives you a good overall
workout, because you feel
00:27:16.03\00:27:18.44
the muscle stimulated.
But also you feel like
00:27:18.47\00:27:20.71
you're heart is
pumping, as you going, there is
00:27:20.74\00:27:23.22
less drag time. As you go
between exercises and you'll
00:27:23.25\00:27:26.14
feel a little bit more
of a cardiovascular benefit,
00:27:26.17\00:27:28.94
although it's still not a
cardiovascular exercise per
00:27:28.97\00:27:31.85
say, because cardiovascular
exercise or aerobic exercise,
00:27:31.88\00:27:34.85
is rhythmic activity
of a major muscle group.
00:27:34.88\00:27:37.54
Now remember that each
muscle group has it's own
00:27:37.57\00:27:39.54
aerobic, anaerobic system.
God designed our muscles to
00:27:39.57\00:27:42.41
move and however you
want to do it is fine.
00:27:42.44\00:27:44.73
But always
remember, we want to train for
00:27:44.76\00:27:46.81
the proper reasons. In
the Bible in Philippians 4:13,
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it states that we can do
all things through Christ
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he is the one who
strengthens us. God bless you,
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I hope to see you next time.
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